New intro class starts next Monday November 9th. There are still a few spots left. If you know someone that should dip there toe into CFJ19 let them know about the intro class please and thank you. Click here to get to the page on the website.

The 4th annual Grinch Games is Saturday December 19th. This event is open only to J19 members, family and invited guests. If you have not participated in Grinch Games before it's an event you don't want to miss. The event will sell out. Register and get more info here. http://crossfitj19.com/grinch-games/

Monday

Back Squats

1 Set ME BW for men and 90% BW for women

then

If last week you were unable to get at least 10 BS keep the same percentage from last week and try again

5 min rest

then

50 WB 20/14

50 STO 95/65

50 WB 20/14

Tuesday

10 min to Practice MU, establishing false grip

Progressions

Advanced practice UB sets

then

21-15-9

KB Snatch 70/53

Ring Dips

Wednesday

EMOM 12 min

Min 1 20 sec L Sit

Min 2 5-8 weighted ring rows

Min 3- 10 Plank Ups

then

Buy in 1000m row

then

5 Rounds

Farmers Carry 100m AHAP

20 Med Ball Situps 20/14

Thursday

15 Min CAP

25 Clean and Jerk 95-55

25 Box Jumps 24/20

20 Clean and Jerk 115/65

20 Box Jumps

15 Clean and Jerk 135/75

15 Box Jumps

10 Clean and Jerk 155/85

10 Box Jumps

5 Clean and Jerk 185/95

5 Box Jumps

ME Clean and Jerk 205/115

Friday

Teams of 2

Scooter

On a 35-minute clock with a partner:

Complete as many rounds as possible in 30 minutes of:

30 double-unders

15 pull-ups

15 push-ups

100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 90 seconds between each round, and find a regular 1-rep-max deadlift.